I'm thinking I need to put a shorter race on the horizon so I have something to focus on. It will get me to look at losing a bit of weight and conduct a few faster workouts. I'm up near 179 which is about what I end up without any governance. The days of unbridled hamburgers and hot dogs, along with cake and ice cream almost daily will need to subside.
Maybe by next week I can report a mini race schedule. I think I'll spend the week deciding how the training should play out. It will be built around one primary long run a week. That is how far I have thought it through this year. Sure there will be 1-2 harder efforts a week, but I may eschew even a medium long run during the week. Would like to have a few double days and keep the weekly mileage over 60.
1/15 = AM, 5.0 (10:05) snowy roads
1/15 = PM, 5.5 (9:43) roads
1/16 = AM, 4.6 (10:56) snowy roads at 3am
1/17 = AM, 7.0 w/ 5.0 (7:37) progression on New Orleans t-mill
1/18 = PM, 7.1 (10:24) mostly road w/ Dewey and Tim
1/19 = AM, 4.3 (10:14) road
1/20 = AM, 13.5 (9:42) Fox loop+ on paved path w/ Dewey and Christine
1/21 = AM, 9.0 (9:43) Keesus+ on roads
Week = 56.0
Sunday, January 21, 2018
Sunday, January 14, 2018
Ode to the O & B
One of the greatest tools of the runner is the mighty out & back. I'm and O & B guy from way back. It's like you are getting away with something. I mean a 6 miler should be like a day off. You no sooner are getting warmed up and it's time to turn around and get back to the barn. Then it's like you're done for the day. I'm not sure why every 6 miler isn't an 8. Perhaps because 6 miles takes an hour now-a-days.
It is also real useful when picking the direction you are heading into. Take the bad stuff early on and get the reprieve on the way back. It seems like common sense. I'm the guy who plays a game with the climate control on the dash. I only allow myself one button decision, or one turn up or down per mile. The odometer has to hit the .0 for me to choose. If I forget or am distracted tough luck. Not sure of the purpose, but it makes me value my decision. Just like which direction I head out first running.
As I travel for work I end up in a lot of new destinations. What would life be like without the steady hand of the O & B? Keep it simple and head for the side roads. Again I say roads because all runners know that sidewalks in the winter are a cancer. Many do not shovel. Many do not look backing out the driveway. Many have hidden ice like a glazed donut. Many are real close to houses who let their dogs out at 5:30am and they try and play superhero. They are just no match for experienced dog warriors such as myself. It is all most embarrassing for the dog. For whatever reason they feel obligated to get up in here on me. It is just easier to be out on the road in these cases and have people flick their high beams at me to be assured I see them. Sometimes it's the zero move over policy so they can send me a message that I need to be on the sidewalk. What am I telling you all this for? You live it.
1/8 = 4.6 (10:29) roads home
1/9 = 4.6 (9:50) t-mill in Superior
1/10 = 6.0 (10:19) roads in Superior
1/11 = 4.6 (9:38) roads in Green Bay in shorts for a bonus 46F morning
1/12 = 5.3 (10:13) roads home
1/13 = 10.3 (9:47) roads in The Sha w/ Christine
1/14 = 8.0 (10:06) roads and trail home
Week = 43.4
It is also real useful when picking the direction you are heading into. Take the bad stuff early on and get the reprieve on the way back. It seems like common sense. I'm the guy who plays a game with the climate control on the dash. I only allow myself one button decision, or one turn up or down per mile. The odometer has to hit the .0 for me to choose. If I forget or am distracted tough luck. Not sure of the purpose, but it makes me value my decision. Just like which direction I head out first running.
As I travel for work I end up in a lot of new destinations. What would life be like without the steady hand of the O & B? Keep it simple and head for the side roads. Again I say roads because all runners know that sidewalks in the winter are a cancer. Many do not shovel. Many do not look backing out the driveway. Many have hidden ice like a glazed donut. Many are real close to houses who let their dogs out at 5:30am and they try and play superhero. They are just no match for experienced dog warriors such as myself. It is all most embarrassing for the dog. For whatever reason they feel obligated to get up in here on me. It is just easier to be out on the road in these cases and have people flick their high beams at me to be assured I see them. Sometimes it's the zero move over policy so they can send me a message that I need to be on the sidewalk. What am I telling you all this for? You live it.
1/8 = 4.6 (10:29) roads home
1/9 = 4.6 (9:50) t-mill in Superior
1/10 = 6.0 (10:19) roads in Superior
1/11 = 4.6 (9:38) roads in Green Bay in shorts for a bonus 46F morning
1/12 = 5.3 (10:13) roads home
1/13 = 10.3 (9:47) roads in The Sha w/ Christine
1/14 = 8.0 (10:06) roads and trail home
Week = 43.4
Saturday, January 6, 2018
...my friend can stick around
I recently penned that a goal of 3,000 miles seemed doable in 2018. By January 2nd I already knew that was not realistic and I did not need any extra pressure to perform. I do not think the word perform is wrong here. It would take a massive performance and commitment to devote that much time to such a frivolous number. Pardon me for losing my head for a second.
I have also learned and don't mind saying that I am becoming (or have already become) the slowest guy you are training with. I want the handful of friends who read this to know I may cause you to run slower than you want if we get together. I have no desire to move any faster than necessary, so please get out ahead of me. The good news is most of the shared runs are just that...shared runs. These are the highlight of my week away from work and into the world of conversation. Conversation...remember those days? Is it any wonder my closest friends are those I run with?
I'm tired, but in a really good way. The idea of getting out most days for 1-2 hours at pedestrian paces in winter conditions is awesome. Being under motivated is not an issue. Running in a comfortable relaxed pace with all these clothes on is a lot of extra work. There is only so much energy allotted me in a given day and all of us met it out as we see fit. Mine goes to work, running, and the social discourse required for relationships outside the first two time magnets. Some of you may be thinking this attitude will pass on my part, but it will not. For the past several years it has become apparent to me there is a trade off. Run less + cross train + do healthy crap = faster times/running. Not interested. I'll do what I want which is essentially run most days and be happy that I still can.
This in no way means that when races come up I don't do the best I can. Most races I enter are to essentially do that. Since I am my own best friend I typically enjoy doing hard workouts myself. They are my workouts. No different than the books I choose to read, but I have to tell you up front that apart from that I am slow. Here is the index to what I'm talking about:
Winter trails = 10 - 13 minute miles
Summer trails = 9 - 11 minute miles
Winter roads = 9:30 - 10:30 miles
Summer roads = 8:45 - 10 minute miles.
So if you reach out to me to do a run...thanks for including me. It will be the highlight of my running week. If you think by some reason I may want to thrash around a bit you are probably wrong. I simply won't run less during the week to feel better. I have not reached that stage yet. Sure I'll run 30 seconds faster a mile faster a mile if that's the deal, but past that erodes my running enthusiasm for the days ahead.
The disclaimer is this is not the present situation with any of my running friends. The runs have been actually at pace perfect. However, Ice Age looms just over 4 months away and if it appears I'm sand bagging I am not. That's all I have for that day.
I have also learned and don't mind saying that I am becoming (or have already become) the slowest guy you are training with. I want the handful of friends who read this to know I may cause you to run slower than you want if we get together. I have no desire to move any faster than necessary, so please get out ahead of me. The good news is most of the shared runs are just that...shared runs. These are the highlight of my week away from work and into the world of conversation. Conversation...remember those days? Is it any wonder my closest friends are those I run with?
I'm tired, but in a really good way. The idea of getting out most days for 1-2 hours at pedestrian paces in winter conditions is awesome. Being under motivated is not an issue. Running in a comfortable relaxed pace with all these clothes on is a lot of extra work. There is only so much energy allotted me in a given day and all of us met it out as we see fit. Mine goes to work, running, and the social discourse required for relationships outside the first two time magnets. Some of you may be thinking this attitude will pass on my part, but it will not. For the past several years it has become apparent to me there is a trade off. Run less + cross train + do healthy crap = faster times/running. Not interested. I'll do what I want which is essentially run most days and be happy that I still can.
This in no way means that when races come up I don't do the best I can. Most races I enter are to essentially do that. Since I am my own best friend I typically enjoy doing hard workouts myself. They are my workouts. No different than the books I choose to read, but I have to tell you up front that apart from that I am slow. Here is the index to what I'm talking about:
Winter trails = 10 - 13 minute miles
Summer trails = 9 - 11 minute miles
Winter roads = 9:30 - 10:30 miles
Summer roads = 8:45 - 10 minute miles.
So if you reach out to me to do a run...thanks for including me. It will be the highlight of my running week. If you think by some reason I may want to thrash around a bit you are probably wrong. I simply won't run less during the week to feel better. I have not reached that stage yet. Sure I'll run 30 seconds faster a mile faster a mile if that's the deal, but past that erodes my running enthusiasm for the days ahead.
The disclaimer is this is not the present situation with any of my running friends. The runs have been actually at pace perfect. However, Ice Age looms just over 4 months away and if it appears I'm sand bagging I am not. That's all I have for that day.
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